11 Healthy Foods That Will Make You Gain Weight

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.


There are still people in this weight loss-obsessed world that want to gain weight. Whether you are a man who wants to add muscle mass or a woman who can never seem to have enough body fat to fill out your favorite cocktail dress, you may have trouble finding any information out there in the whole wide world to help you put on weight. You may think you eat foods that will make you gain weight, but that simply does not work.

The problem is that most of the people in the world have no problem whatsoever keeping extra body weight. As the result, there are a hundreds of articles about weight loss for every one article about weight gain.

Luckily, this article is for you.

Weight gain is more than eating unhealthy food. On the contrary, there are many individuals who we consider ‘skinny fat’. They have a high body fat percentage while still looking very small and thin.

If you eat foods loaded in refined carbs and cooked in trans fats, you are likely to get fat.  And that is not what you want to see. You want to eat complex carbs, enough lean protein and good fats. The trick is eating foods that are rich in nutrients that will help you add skeletal muscle to your frame. In other words, you need to eat whole foods and increase an intake of starch carbohydrates.

Muscle is the foundation to any silhouette and should be the focus of any weight gainer. This way you can fill out your clothes the way you want and still be healthy and active. You need to keep in mind one thing. Insulin is anabolic hormone that will ensure your growth. Without spiking it a bit everyday, gaining weight is practically impossible.


Here is a list of our favorite 11 foods that are very healthy and/or helpful addition for you to gain weight.

Key Takeaways

  • Gaining weight does not necessarily mean eating unhealthy foods. Eating complex carbs, lean protein, and good fats through nutrient-rich whole foods is the key to adding skeletal muscle to your frame.
  • Insulin is an anabolic hormone that is essential for weight gain. Spiking insulin levels every day is necessary to ensure growth.
  • Some healthy foods that can help you gain weight include avocado, salmon, grass-fed cow butter, red meat, tropical fruits, whole grains, olive oil, nuts, and nut butter.
  • When trying to gain weight, it is important not to overdo any one food or nutrient, including fat and sugar.
  • Incorporating regular exercise into your routine along with a balanced diet can help you build muscle and achieve a healthy weight gain.
  1. Avocado

Avocado is considered a superfood for good reason.

This fruit contains nearly 100 percent healthy fats. The nutrients within avocado promote silky hair and young looking skin. It is also known for its brain function benefit and blood cholesterol. The ‘wonder fruit’ is also incredibly delicious!

Adding an avocado to your meal is a great way to add extra calories to your diet without hurting your cardiovascular system. Simply toss fresh sliced avocado into your salad or serve alongside your breakfast egg. You can also just mash with cilantro and lime juice for delicious guacamole.

However, do not over do it. Avocado contains a lot of fat which will keep you highly satiated. In other words, you will not be able to eat enough carbohydrates to gain weight.

  1. Salmon

Salmon is a great food for people who want to gain weight because it is rich in nutrients needed for building strong muscle.

Each serving of this fish is rich in B vitamins including B6, B12, and Niacin. These nutrients are need to provide you with an energy boost to get you through your day. The difference between red meats and salmon is that salmon is incredibly rich in Omega 3 fatty acids. Omega 3 greatly improves brain function and cardiovascular health. Try your salmon grilled or blackened for a fresh approach to a classic dish.

  1. Grass Fed Cow Butter

Butter has a bad reputation. It was demonized years ago by the diet industry and we still shy away from the use of butter in our daily meals today.

In reality, this food provides fats and nutrients that help regulate blood sugar and can add extra calories to your diet. It also helps improve focus and concentration. Butter is so beneficial that several nutritionists encourage adding it to your morning coffee for an additional boost of energy and brain power! You can check out Bullet Proof Coffee for an amazing focus boost in the mornings.

  1. Red Meat

Red meat is a great way to add extra calories to your diet without eating unhealthy foods.

The trick to eating red meat to gain weight is to select marbled cuts of meat. Not only are they tastier, but they provide a little boost of animal fat that your body can use as energy when building lean muscle. Red meat is highly demonized for causing cardiovascular diseases. A lot of “experts” suggest that it raises your LDL cholesterol. However, in contrary, new scientific research shows that dietary cholesterol has no affect over your cholesterol levels. Whatever you want to believe, just make sure that you have healthy levels of fatty acids before adding red meat.

  1. Tropical Fruits

Tropical fruits (papaya, mango, kiwi, melon, and more) is not only rich in vitamins that can ward off seasonal illness, they are also packed with natural sugars and fiber, perfect for adding extra calories to a meal. Despite being natural, however, sugar is sugar. It is good addition to spike your insulin levels and feed your cells. However, do not overdo, as sugar is one of three main causes of cardiovascular diseases.

  1. Whole Grains

Don’t be fooled; not all carbohydrates are created equal. White bread and other refined carbs lack all of the essential minerals and fiber that make whole grains so beneficial.

Whole grains like those found in whole pasta and natural granola are not just carbohydrates. These whole grains have a large amount of fiber per serving, which promotes cardiovascular health in addition to adding muscle mass. Grains in fact will play the key role for you adding the so wanted weight. Grains are of higher Glycemic index, which means they tend to spike insulin. However, once again, do not over do. Too much insulin is certainly unhealthy and can lead to obesity and cardiovascular diseases.

  1. Olive Oil

Vegetable oils like olive oil isn’t just great for cooking. Olive oil is rich in healthy fats called Omega fatty acids.

Olive oil can be used with vinegar and other spices as a delicious salad dressing.

  1. Nuts and Nut Butters

This food is so calorie and nutrient rich that nut butter is one of the primary ingredients in foods designed to nurse children suffering from famine back to health.

Nuts like walnuts or pistachios make a great high calorie snack. You can spread almond or peanut butter on whole grain bread. Each nut has different nutrient profiles, so be sure to try them all! Variety is the key to healthy state of mind and body.

  1. Potatoes

Potatoes are a great addition to a high calorie diet because they are extremely versatile in the ways they can be prepared. They are rich in starch, which will aid in weight gain.

Whether you prefer a hearty roasted sweet potato or mild russet potatoes, this root veggie can be served with every meal.

  1. Pasta

This traditionally Italian dish can be served cold or hot, which makes it a great pre-made lunch option. High in carbohydrates. Make sure you select pasta made of whole grains. That will still provide so needed carbohydrates, but will not spike your insulin too quickly too high. Which, once again, is the straight way to cardiovascular diseases.

Serve with red sauce or simply toss with your favored veggies and olive oil for a calorie dense lunch that tastes great!

  1. Eggs

Many say that eggs are the perfect food.

The white provides protein for muscle fuel, the yolk is rich with fatty acids and other essential nutrients. It is a great food for weight gain! Hard boiled eggs make a great snack. Also, you can toss an egg into soups and roasted dishes to give the gravy more substance.

Healthy Foods That Will Make You Gain Weight

You may have noticed that several of these foods will also be on lists for foods to eat for weight loss. This is true, because they are healthy and most importantly they encourage a balanced hormone profile. Balance hormone profile is the first step to being at a healthy weight—whether you are under or above that mark.

The trick to gaining weight with these foods is to consume more grams each meal. This will add up to lots of extra calories every day, giving you the raw materials and fuel to build the new muscle you want! However, never forget the insulin. It is human’s best friend and worst enemy. You have to get acquainted with it, and you will see how easy it is to balance you weight in the way you want.


  • What are some healthy foods that can help me gain weight?

Some healthy foods that can help you gain weight include nuts, seeds, avocados, whole grains, full-fat dairy products, lean proteins, and healthy oils.

  • Can I eat unlimited amounts of healthy foods to gain weight?

No, even healthy foods can cause weight gain if consumed in excess. It’s important to pay attention to portion sizes and calorie intake to achieve a healthy weight gain.

  • Are there any risks associated with gaining weight too quickly?

Gaining weight too quickly can increase the risk of health problems such as diabetes, high blood pressure, and heart disease. It’s important to aim for a gradual weight gain of 1-2 pounds per week.

  • How much protein should I consume to gain weight?

Aim to consume 0.8-1 gram of protein per pound of body weight to support muscle growth and weight gain.

  • Can I still eat junk food while trying to gain weight?

While it’s important to consume enough calories to support weight gain, it’s best to focus on nutrient-dense foods rather than relying on junk food. Junk food can be high in unhealthy fats and sugars, which can negatively impact overall health.

  • What is the best way to incorporate healthy weight-gain foods into my diet?

Incorporate healthy weight-gain foods into your diet by adding nuts and seeds to your breakfast, snacking on fruits and vegetables with hummus or peanut butter, and adding avocado to salads and sandwiches.

  • How can I make sure I’m getting enough calories to support weight gain?

Track your calorie intake using a food diary or app, and aim to consume more calories than you burn each day. This can be achieved by increasing portion sizes, adding healthy fats to meals, and snacking on calorie-dense foods.

  • Is exercise important when trying to gain weight?

Yes, exercise is important when trying to gain weight as it can help build muscle mass and increase overall strength. Incorporate strength training exercises into your routine to support healthy weight gain.

Andrew Brewer

Andrew Brewer

Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at Fastingapps.com are here with you every step of the way!